How to lose weight in a week: Our easiest ever diet plan

How to lose weight in a week and drop an inch off your waist with this 7 day diet plan

woman eating salad
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If you're wondering how to lose weight in a week, this healthy eating plan is designed to help you shed pounds quickly and even shed up to an inch from your waist in just 7 days...

How to lose weight in a week

So how can you lose weight in a week? This one-week diet plan could help you lose seven pounds in seven days and help with how to lose belly fat.

Getting trim can be tricky and trying to lose weight during lockdown can be even more difficult. Too often, we vow to exercise every morning and subsist on just one low-calorie meal per day, only to end up failing and binging on cake and chocolate on day two. That’s because fad diets can be incredibly restrictive and often leave us feeling hungry and unsatisfied – not to mention lacking in energy.

No more! With the one week diet plan, you can lose weight fast and feel great in just seven days – without starving yourself along the way. All-or-nothing diets set you up for failure, but the one week diet plan allows you to eat three full meals per days, including lots of healthy fruits and vegetables, plus snacking in between meals.

You’ll feel full and satisfied, thanks to the high protein intake and plenty of fibre-filled vegetables and fruits. Sugar is off the menu but don’t worry, you’re still allowed your daily coffee or tea fix – just make sure it’s decaf!

There are no gimmicks to the one week diet, just smart advice and easy-to-follow instructions. The weight loss plan is low in fat, low in carbs, but high in good-for-you foods. And the best part is that meals can be thrown together fast, making the diet even easier to stick to!

If you're planning to shift the pounds in just a week, it's important to bear in mind that it won't be easy, and that you'll have to maintain a restricted diet in order to see the benefits.

In order to lose weight in such a small space of time, you'll need to keep your calorie count low, whilst still maintaining a healthy diet plan that will keep you satisfied - as, of course, you're more likely to want the bad stuff if you aren't!

mature woman eating a raspberry whilst reading about how to lose weight in a week

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How to lose weight in a week: The meal plans

So how does the one week diet work? Just read on for our simple rules and stick with them for seven days. You could drop an inch off your waist or seven pounds in seven days – not bad!

What to eat for breakfast to lose weight in a week

Oats, fruit, low fat yoghurt can all work as a healthy breakfast in any and all forms. You could put them all together in a bowl, or whisk them up to create a yummy smoothie. Eggs and greens are also a great way to start your day if you're planning to lose a fair amount of weight in a short space of time. Try an omelette, poached eggs and avocado on toast, or a boiled egg with veggies like asparagus on the side. Remember that breakfast is the most important meal of the day, so don't scrimp on the portions!

Breakfast bowl with figs and blueberries

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Morning snack

Fruit - fresh and as much as you like. Make a big fruit salad, blend into a smoothie or eat the whole fruit if you need to have breakfast on the run. A banana is also a good idea - in order to fill you up until lunchtime. However, don't eat too close to lunch though - leave at least an hour gap to help aid digestion.

What to eat for lunch to lose weight in a week

A big salad of anything you fancy is a great idea. Add a small portion of protein - maybe tuna or chicken about the size of a deck of cards. Plus, treat yourself to a drizzle of olive oil and lemon. Steer away from bad fats such as cheddar cheese and pasta, but be liberable with the good fats - avocado and sweet potato are great. Wholewheat wraps, or pitta full of salad and protein are also a great option for your midday meal. Of course, for the colder days, homemade soups are a good choice too - as they're low in calories.

Vegan wraps with salad, chickpeas, vegetables and avocado

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Afternoon snack

No surprises here, but the best way to go if you'd like to lose weight in just seven days is with more fruit and maybe a small handful of seeds - sunflower or pumpkin are your best bet and they're easy to buy. Or if you can eat with restraint, try a few walnuts or almonds. They're higher in fat, but in moderation, are great for you. Find more weight loss advice here.

What to eat for dinner to lose weight in a week

A mega-big salad with lots of interesting 'meaty' things like beetroot or avocado – not just leaves! - is a good option. Add a larger piece of protein this time (try a chicken breast or a can of salmon). Plus dressing as before. You can also allow yourself some slow-release carbs by this point in the day - try and simple chicken and rice dish, or try one of these salmon recipes served with greens and sweet potato meal. Small portions of whole-wheat pasta or a lean steak with the fat cut off can also work well. Fish is also a solid choice when it comes to making dinner decisions, but make sure that you're always choosing the fresh option - cod, haddock, etc. - rather than it's battered version.

Clair MacKenzie, a certified Life, Health & Weight Coach and founder of TheBestYou.Coach, recommends planning meals ahead of time.

"When you decide what you want to eat in the moment you engage the lower part of your brain, the part that motivates you to prioritise foods that will give you pleasure in the moment over long term well-being," she explains. "Planning your meals in advance engages a different part of your brain. The part that’s able to weigh up the consequences of your choices."

Pan fried salmon with vegetables on gray background

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The drinks

Lots and lots of water is advised, preferably a couple of litres a day at least. Plus, you can allow yourself some herbal teas and black decaff coffee or tea. It's just too cruel to deprive yourself of these break-up-the-day hot drinks! So indulge, but remember - it must be decaf.

So what CAN'T you eat on the 7 day diet?

You probably don't need us to tell you this, but during your week diet, it's best to stay away from refined carbohydrates, such as pastries, white bread, white pasta, or potatoes. Equally, it's vital that you steer clear of sugar in all its forms - whether in a packet of sweets or in a sugary fizzy drink. And on the topic of drinks, when you're trying to lose weight, it's always a good idea to skip alcohol! Yes - even that gin and tonic you were told had no calories. We know, it's tough. But when you think of your new confident body, it's bound to be worth all the hard work.

How lose weight in a week: what if I'm a vegan or vegetarian?

No problem! You can still make this diet work for you. Choose low-fat protein sources such as Quorn and tofu (which is low in saturated fat), as well as high-fibre beans and legumes (lentils are definitely your friend when it comes to making soups and more) of all varieties to bulk up meals. And if you need a carb hit why not consider whipping up some low-cal cauliflower rice? Simply blitz a head of cauliflower in a food processer, pop onto a baking tray, add your favourite spices and bake for a 10 mins, checking regularly. As an added bonus cauliflower rice is gluten-free too.

Many plant milks such as soya and almond have a low-calorie profile, so you'll already have a head start there!

Need some inspiration for your next meal? Why not try the BOSH! Vegan healthy roast dinner recipe? Or these easy vegan food swaps?


How to lose weight in a week: what about exercise?

"While nutrition is the most important aspect of weight loss, the form of exercise that you choose to complete can have a massive impact on the rate that you lose weight at," says Chloe Twist, a qualified personal trainer at OriGym (a UK based fitness provider).

"Since the only way to lose weight is to work within a calorie deficit, it makes sense that a workout that burns twice the amount of calories is more time-efficient and well worth choosing over another."

When looking to lose weight within a week, she suggest staying away from steady state cardio and opting for HIIT or any other form of high-intensity workout, such as an intense 20-minute run or even a static bike session. These, she reveals, will burn more calories in half the time than a longer, low-intensity exercise session will. Trying the best exercises for belly fat and adding some strength training into the mix will also help you lose weight.